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29-07-2006, 22:07   #1
Tar.Aldarion
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Insomnia?/Tips for good sleep

Ok, a lot of people have this. I do.
I imagine there are a lot of root causes for insomnia.
Some are too personal to talk about.
However, I'm sure some people who just 'can't sleep' or don't have very personal reasons for it etc, can discuss theirs and how they solved it, if they have.

What do you guys with it, do to help you to get to sleep?
How long do you go without sleep and what would your pattern of sleep for, say a week, be?
How long have you had it?

Tips for good Sleep:

Here are some tips that might help you get better-quality sleep and feel more rested and alert during the day.

*Keep a regular bedtime and wake-up time. Stick to it, even on weekends. That will help your body know when to feel alert and when to feel sleepy.

*Get enough sleep. Adults need at least 8 hours. Teens should get 9 1/2. Kids need even more.

*Of course, your bed and pillow(s) should be comfortable. Different people have different preferences.

*The room should not be too hot or too cold. (If your feet -- or other areas of your body feel cold, wear socks or a comfortable cap.)

*Lighting, if any, should be very dim. (Light can shine through your eyelids and send "wake-up" signals to your brain.) If you can’t get rid of the light, try black curtains, aluminum foil over windowpanes, or sleep masks/eye shades.

*If you don’t want complete silence, listen to a constant "white noise." (Radios and T.V.s are very disruptive to sleep, even if you believe they make you sleep better!) If you can’t get rid of noise, try ear plugs.

*Don’t use stimulants (such as colas, chocolate, tea, coffee, nicotine, and some medications) too close to bed time. Some of these can stay in your body up to 6 hours. Even if you don't think they bother you, scientists say they will make your sleep worse.

*Exercise each day, but no strenuous exercise within 6 hours of bedtime.

*Avoid alcohol, which can cause night time awakenings, nightmares, and headaches.

*A light snack may help you fall asleep, but avoid heavy meals near bedtime.

*Try to avoid lying awake in bed. Only get into bed when you really feel as though you will fall asleep. If you are awake in bed for 20 minutes, get up and do something else until you feel tired.

Last edited by Tar.Aldarion; 26-05-2014 at 18:18.
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29-07-2006, 22:18   #2
Rhyme
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I absolutely can't sleep (save complete exhaustion) without working out any issues in my head, working through what people said that day, anything i forgot to do etc...

With stuff on my head i can't sleep.
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29-07-2006, 22:21   #3
whiskeyman
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I started listening to late night talk shows (on BBC5 live) around 10 years ago. It's got to the stage I nearly can't nod off properly without listening to it.. probably because I need my brain ticking over (similar to Rhyme).
Mind you, I can conk out after a night on the beer or a heavy exercise session.
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29-07-2006, 22:22   #4
 
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Quote:
Originally Posted by Rhyme
I absolutely can't sleep (save complete exhaustion) without working out any issues in my head, working through what people said that day, anything i forgot to do etc...

With stuff on my head i can't sleep.
I'm the same, too many issues.
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29-07-2006, 22:25   #5
Tar.Aldarion
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This is the same for me, if there is something on my mind, I can not sleep. Ther eis always something on my mind. I am an obsessive thinker.

Should there be a thread for all sleep disorders and their discussion?
There are a lot more than insomnia.
I could edit the title of this one or another could be made later.
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30-07-2006, 10:37   #6
 
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Not having enough sleep can affect your whole day, making you tense and irritable. The two most common types of sleep disorder are difficulty in falling asleep, known as Sleep-Onset Insomnia, and waking up frequently or too early, known as Maintenance Insomnia. Approximately 50% of all cases of insomnia are caused by psychological rather than physical reasons. Stress, tension, anxiety and depression can all interfere with our ability to sleep soundly. Some of the other causes of sleep problems include too much caffeine, alcohol or nicotine intake. These are all stimulants which should not be taken from teatime onward if you have trouble sleeping. Sleep Apnea ( breathing problems ), chronic pain, digestive disorders, menopausal discomfort and muscle spasms or cramps, are among the physical ailments which interfere with our nights rest.
Sleep Onset Insomnia: If you find it difficult falling asleep because you're feeling tense and stressed, or your mind is racing, you should try some deep breathing relaxation techniques. A cup a Linden Flower (Lime Blossom), or Camomile tea, is soothing and relaxing and will help you drop off. The traditional cup of cocoa contains stimulants that may stop you from sleeping. Warm milk sweetened with a little honey can help if you like a milky drink at night. Calcium and Magnesium are minerals which are natural tranquillizers and have a calming effect on the body. They help reduce blood pressure, relieve stress, and prepare the body for sleep. Take Calcium 500 mg to 1 gm, and Magnesium 250 mg to 500 mg, half and hour before bedtime.
Maintenance Insomnia: is when you wake up one or more times during the night for no particular reason, or wake very early, unable to get back to sleep. This can happen because of insufficient physical exercise during the day, or too much caffeine (in tea, coffee and fizzy drinks). Avoid taking Aspirin at night as this can interfere with sleep also stress and anxiety are also major contributory factors in maintenance insomnia, so a relaxation techniques are helpful. A relaxing bath using 3-5 drops of Lavender Aromatherapy Oil on the side of your pillowcase helps you inhale its relaxing vapours while you sleep. If all else fails, a supplement containing Passion Flower (Passiflora) or Valerian should do the trick.
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30-07-2006, 10:51   #7
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Everyone experiences sleeplessness at some point or other throughout their lives. It is when it becomes an on-going problem that it should be looked into.

It is not so for all cases, but sleeplessness is experienced by some who suffer from depression. A radox bath and a sprinkle of lavendar on your pillow is not likely to fix the problem alone.

Last edited by ST*; 30-07-2006 at 11:58.
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30-07-2006, 10:57   #8
 
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Quote:
Originally Posted by ST*
Nice copy and past job there Listeria.

Everyone experiences sleeplessness at some point or other throughout their lives. It is when it becomes an on-going problem that it should be looked into.

It is not so for all cases, but sleeplessness is experienced by some who suffer from depression. A radox bath and a sprinkle of lavendar on your pillow is not likely to fix the problem alone.
I wrote it, it's my copyright, just trying to help ok? ( yawns)
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30-07-2006, 11:33   #9
Black Swan
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Tar, you are the king of insomnia. I reviewed your list, which seemed reasonable, but be honest, it doesn't work much for you. Hey, while I often stumble through the night, you are almost always there in the darkness stumbling too.

Last edited by Black Swan; 30-07-2006 at 13:26.
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30-07-2006, 11:47   #10
pH
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Quote:
Originally Posted by ST*
Nice copy and past job there Listeria.
I'm not a fan of Sandra by any means but that ('Listeria') is personal abuse.

Also could you post a link to where the copy and paste is from? Sandra says she wrote it, you say she's copied and pasted if from somewhere, so please back up your accusation with some proof.
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30-07-2006, 12:00   #11
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Quote:
Originally Posted by mysteria
I wrote it, it's my copyright, just trying to help ok?
Perfectly. I have nothing to back my post up with, it came across as a C&P. My apologies if I have offended you.
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30-07-2006, 12:08   #12
 
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No problem.
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30-07-2006, 12:15   #13
 
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For the last few days I've been spending 25 hours awake, 10/11 hours asleep... people say there's not enough hours in the day, but I think I've cracked it
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30-07-2006, 12:21   #14
Wishbone Ash
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Quote:
Originally Posted by whiskeyman
I started listening to late night talk shows
My wife likes to listen to that low grade skanger crap talk show on FM104 at night (sorry I don't know it's name). It drives me nuts. Even when she uses ear phones I can still hear those morons.

I find it very difficult to sleep in advance of requiring it. Some people can do it. I occasionally start work at 4am which means getting up at 3am but I can only go to bed at the regular time the night before.
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30-07-2006, 12:30   #15
 
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Quote:
Originally Posted by Wishbone Ash
My wife likes to listen to that low grade skanger crap talk show on FM104 at night (sorry I don't know it's name). It drives me nuts. Even when she uses ear phones I can still hear those morons.

I find it very difficult to sleep in advance of requiring it. Some people can do it. I occasionally start work at 4am which means getting up at 3am but I can only go to bed at the regular time the night before.
Thats Adrian & Jeremy I know what you mean
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